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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
268 Pages
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8,021 1,218,125

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 02:07 PM
99 Pages
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2,946 943,045

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 684,456

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 12:51 PM
23 Pages
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12-29-2019, 08:44 PM Go to last post
682 1,122,458

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 07:27 PM
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 567,033

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 07:00 AM
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 183,054

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,413,167

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
3 Pages
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83 8,291

Question Need advice for a new training split/ routine

Ive been using a program out of a book (Strength Training by dk) and over the last 8 weeks I've been using the full body routine in that book. 3 times a week, 8 excercises with 3 sets of 10 targeting every muscle group, changing the excercises every 2 weeks for variation and it's been going pretty...

DonLewis‎, Today 11:11 AM
Today, 11:11 AM Go to last post
0 44

What happened to my bench? How do I fix?

So when I first started lifting, out of shape and doing my own bs program. I was repping 180. I decided to get serious and do a legit program and I heard all pro was good for cutting. So I did that and another reason I started a real program is I was having issues with my elbow. I was recommended...

Southgeorge‎, Today 09:32 AM
1 87

Workout review - ok recovery times? - chest/biceps split (6-day)

Edit: added every exercise as well, help really needed & appreciated :). Hey fellas, I got a new program from my local trainer. I am not entirely sure if his program for me is sensible. I want to bulk, and plan to workout 6 days a week - got spare time. AFAIK muscle groups should rest 48...

gainsbegin2020‎, Today 06:26 AM
Today, 10:55 AM Go to last post
16 304

Morning workouts - tired for the day?

As my job schedule is going to change soon, the only time for me to train will be in the morning. But I know from my previous experience of training in the morning that I feel sluggish and relaxed too much after a morning workout and cannot concentrate mentally as good in my job later. What...

HeMB‎, Yesterday 03:13 AM
Today, 09:38 AM Go to last post
13 476

Powerlifting / General strength routine

Mon Squat variation 5x1 over 90% Hyperextension / GHR 5x10 DB overhead press 3x10 ~65% Wed Bench 5x3 ~85% DB row 3x8-12 Pullups 3x amrap @8-9

kevbozz‎, Yesterday 11:10 AM
Today, 07:18 AM Go to last post
6 331

Arrow Push Pull combined with Fullbody

So I had an idea of maybe doing a routine that looks like this: Push - Pull - Push - Pull - Rest - Fullbody - Rest So essentially training 5 days a week and hitting every muscle group with a frequency of 3 times a week. The reason I want to do this is because I recover really easily (I sleep...

905letters‎, Today 03:15 AM
Today, 07:11 AM Go to last post
2 156

Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
41 45,511

Advice for a “skinny fat” hardgainer

Hello! I could use some advice. I’m 30 years old and have always been fairly skinny. I started working out regularly (basically for the first time) in September. I now go to the gym 4-5 times a week. Since I’m trying to gain muscle mass, I’ve tried diligently to increase my calorie intake. For...

f789‎, Yesterday 07:28 AM
4 350

Good workout routine for beginner?

I have tried a push/pull/legs split on a 6 times a week basis, 3 days on, 1 day off, repeat. I enjoyed the idea of the programme but I noticed that my workouts were severely compromised, after push day my pull workouts sucked, I felt fatigued and as a result my workouts suffered massively. I...

SBB1‎, Yesterday 08:04 PM
6 282

Beginner gains- have I missed my spot

Hi everyone, I am 18 years old and weigh 138 with a height of 5’7”. I have been told that I have an average body type and I’ve been told that I’m skinny fat. I do have fat around my stomach. Anyway the point I came to get clarification on was newbie gains. I would say for the last 2 weeks I have...

aidanB09‎, Yesterday 08:41 PM
Yesterday, 10:21 PM Go to last post
5 265

4-6 day BB splits?

I don't care about strength, just aesthetics. Any recommendations? I have about an hour to an hour and a half a day to train, 4-6 days a week. I've been half-assing my training for the past two years and I want to get a little more serious/specific with training. I haven't deadlifted/squat in a...

Snaggn4s‎, Yesterday 09:41 PM
Yesterday, 09:49 PM Go to last post
1 204

Arrow Training morning makes me not sore

I noticed from recently switching from training in mornings to training in evenings, that training in evenings has me sore the next day usually whereas training in the mornings I was never sore. Does that mean I respond better to train in the evenings and that I can train harder at that time?

905letters‎, Yesterday 11:48 AM
Yesterday, 08:55 PM Go to last post
4 281

Help workout routine review

I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and I am not sure if it is optimal for an intermediate lifter. What do you guys think? Day 1 Flat Barbell Bench Press: 8reps-5sets Close Grip Bench...

JKJB‎, Yesterday 08:26 PM
Yesterday, 08:26 PM Go to last post
0 171

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Yesterday, 08:13 PM Go to last post
27 2,505

Weekly vs Bi-Weekly Training Program

Is there anyone on here that trains on a bi-weekly training plan? If so, how do you feel doing it? Would you say it's beneficial or unnesscary? Is changing your weekly programme every few months a better alternative or is it really not that important.

Jackoozy‎, Yesterday 07:59 PM
Yesterday, 07:59 PM Go to last post
0 161

PHUL workout okay to copy it straight up for the next few months of bulking?

Its the workout posted on the site by Brandon Campbell are their any changes you guys suggest for this workout? Reddit had this changes to it: Upper Power Bench Inc. DB Press

GangsterFresh‎, 01-27-2020 10:13 PM
Yesterday, 04:53 PM Go to last post
3 330

Most realistic training program to use while cutting?

For the past month or so, I've been running the reddit PPL which is essentially Coolcida's ppl but with more emphasis on volume over intensity. My Spring semester for college started and I can already see that I can no longer adhere to this program since going to the gym 6x a week isn't feasible...

Odifududix‎, Yesterday 02:19 PM
Yesterday, 04:01 PM Go to last post
5 259

This program looks legit, but is it?

I found this one on Reddit. I just want to know if its any good or does it look like a bad program? Its called Visual Impact Muscle Building. Have done 12 days with noticable changes in body structure. Not big but noticable. 4 phase program, 2 months per phase. Phase 1 was straight...

ronniba‎, Yesterday 11:48 AM
Yesterday, 03:52 PM Go to last post
20 472

5x5 versus 25 reps

The idea is you pick a weight you can do for 6 reps but not 7, and do as many reps per set as possible without going to muscle failure until you get 25 reps. On paper it sounds similar to the classic 5x5. I tried it today with dumbbell incline press. I took my usual 5x5 weight and first set i did 7...

randomcrash‎, 01-26-2020 01:22 PM
Yesterday, 02:37 PM Go to last post
19 856

4X a week routine - 2X Frequency?

I never really trained 4x a week and right now my schedule only permits me to train 4x a week. Im thinking a routine like this would work well for me since im looking to train a muscle group twice a week but stay away from the basic upper lower: Monday / Thurs- Push - Chest/Sho/Tris/Quads...

ShortMonster‎, 01-27-2020 07:17 PM
Yesterday, 01:02 PM Go to last post
14 562

Is this plan right for me?

Hey guys, So can you let me know if this plan is good for me and if there is another plan you recommend that would be better? Not really concerned about the nutrition right now but I am more concerned about the workout plan. I have gone through quite a bit of a weight loss transformation but...

richv24‎, 01-27-2020 03:19 PM
Yesterday, 11:36 AM Go to last post
6 378

Over 40 programs

I struggle to find the right program to follow at 41. Find myself doing what I did in my 20’s and that doesn’t seem to work as well. Need to shed some pounds but build muscle too. Any tips, advice etc. would be greatly appreciated!

nhtope‎, 01-26-2020 12:30 PM
Yesterday, 11:25 AM Go to last post
11 732

Question New program analysis

Hello boyz, me again 😂. Just wanted to know what are the toughts on my new program. I have less than 1 year of lifting experience so I hope that this will work. My main goal is to hit the selected number of reps and sets with same weight and then i add weight and I will try to hit the number of...

Tonii47‎, Yesterday 08:57 AM
Yesterday, 11:05 AM Go to last post
7 279

Help: Alternatives to Fierce5 Exercises (Scoliosis)

Hello BB. Threw some x-rays and my chiropractor who specializes in physical therapy I discovered that I have scoliosis. I have been having some back pain for a little while now and thought I'd get it check out. Anywho... I have been following the Fierce5 workout which has been going very well...

jamesarroyo‎, Yesterday 05:56 AM
Yesterday, 10:39 AM Go to last post
5 312

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